Best Life Daily Menu for Diabetes or Pre-Diabetes

Here’s a typical meal plan in The Best Life Guide to Managing Diabetes and Pre-diabetes (Simon & Schuster©, 2009).  The book offers 4 daily calorie levels ranging from 1,500 to 2,250; here’s a day from the 1,700 calorie plan. Carbohydrates in the meal plans range from 38 to 42 percent of total calories, a level that’s satisfying, but easy on the blood sugar. And they come from the healthiest sources—whole grains, fruits, vegetables and low fat dairy, which keeps fiber high; averaging about 34 grams daily. Although it’s not a low-fat diet, it is low in saturated fat, (no more than 8 percent of total calories) in order to help stave off  to help stave off heart disease;  people with diabetes have double or more the risk of developing this condition.  But best of all—the food’s delicious! 

Breakfast

Steel-Cut Oats with Walnuts and Orange Zest

Serve with 1 1/8 cups (1 cup plus 2 tbsps) soy milk

• Serves 4

• Steel-cut oats have a low glycemic index; a bowl will keep you satisfied until lunchtime.

Ingredients

3 cups water

1⁄8 teaspoon salt

3⁄4 cup raw steel-cut oats (regular or quick-cooking)

1⁄2 teaspoon vanilla extract

1 tablespoon orange zest

1⁄2 cup plus 4 teaspoons chopped walnuts

Directions

Bring the water to a boil in a medium pot. Add the salt and stir in the oats and vanilla. Cook the oatmeal according to the package directions. Divide into serving bowls and top with orange zest and walnuts.

Prep time: 5 minutes; Total time: 7 to 30 minutes, depending on whether you use quick-cooking or regular oats

Per serving, about: Calories: 237 Protein: 7 g Carbohydrate: 23 g Dietary Fiber: 7 g Sugars: 0 g Total Fat: 14 g Saturated Fat: 1 g Cholesterol: 0 mg Calcium: 32 mg

Sodium: 73 mg